90/90 Hip Rotation

Glutes, Hip flexors, AdductorsBodyweight

Designed to build mobility in your hips, glutes, adductors, and hip flexors. Restores natural range of motion and pelvic control.

How to do it

1Sit on the floor and bend both legs at 90 degrees, placing one in front and one to the side.

2Keep your torso upright, placing your hands on the floor behind you for balance.

3Without lifting your feet off the floor, rotate your knees over to the opposite side.

4Hold the end position for a second, checking your joint angles.

5Perform the same rotation in the opposite direction.

Common mistakes

Slouching through your upper back, which reduces the hip mobility benefits.

Lifting your feet off the floor, throwing off proper movement trajectory.

Jerking or rolling quickly without control, which can strain knee joints.

Breathing

Inhale at the start position and exhale as you roll your knees over to the other side. Maintain a calm breathing rhythm throughout.

Make it harder or easier

To make it easier, lean back further onto your hands for extra support.

To make it harder, perform the rotations hands-free with your hands held at your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.